JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?8)5 \vxNC}U3"FG6*SyTzm\޶h$eE'5 gm EoϘ*EtiY?/J;Z5Fv^(M_6ds_a,mF֧}|15ą{ ;T~#Z[+#WͿWaI'f̺cҔ/a҄Nm<#d'*xHJ3#8P?e eaHnV\v E/j]ny{utL۲fj7W7-",<4]V29c3WIe5,Q*5Ԣ6A3+>QpTW8kSLƦbH0ZM AnunYy5Xr"OpF0>\ gbY;&@iH>ftvbm!fv9,y&l.ⶹ[aSʀoƷ5jY@H8₮o#1Q[ |H84QvMr0% Puh9$q￞;55,MdR:4*~]M;پ ]Y+R?<6wu?PӠ 1p?*'ԚZͯ7F{;m_Tw:y~`B6/Tb0[-X'm4%*F1c֜G&Y>DN:(p$%WڂQ;Tւg94i 9۩ z.PX9O$0I8>+M$(Iq؎ Q3'˚M6i1>P+R 2I;gʣ( 3V$ fcU&lXZsKd<FnQRZ,F +M=?Zyx[/܅8X@ !q#+I3uf9&XG ҕp9XucrKS \wP`GlqEH߿zQA[#nrcJtDJқ2$:Svji ,@ﰷvohđ>AxNь]HV|AiuEq$TkhzSPi+&W^  11⻎ݘxUkVB/+ҥW^ަH7sf` n9Z#AZ)\vz+"3O%6˘n' Nj%%taVKC2:2}EIq^E[[ #,i5b֐-ȋy,!Zvrϧ171$x?[K xV?n$-(yN8_kU+Vofi.Ax-۬YR4k'F?1ڛ K-t}2g1xb=Ms.]jO_d8ߟcfF'DYدRH.sr=AY>s2RWGVKE⊴׌Us+&V<f~O\#Ĉ'Jg.|UR 5Lx˲1~)q^#qj84ǩڈ.^@7w?-HDIA~HP9O+Mc=&0B4z/>!gG[ua7qLwg9G6j-],hXIcr{1#*2J\~Tf73`ʧ+gi]x-;o$Ov쥃^-WAg̑؟ y-4Mώ6Nq<-lU+d' jJG 3K١"& <_u[ 1E`x<{֭\Ff7by'ֵjC1O}>9HC"PP*]/vrJ z{S9U,r抗cM$c<T[ǏS<̘{ R piƸ[$"X2m'c m(gݮٲW5EQ- *7#9 1\)qֽMZ7ZJ`I ?jO+k$sIkslmWF<5'dtGX?^Yu=3 8$;gW>V1Ds~3ش76yıFzV(ѯ^kyfXbBqߎxeiLȁ)+OnqXsiu._h0']'mBf׭>7D0ʇ9?ʣ)$Z N1$!3Z?<="Zk>#&9-@ǖø_eo AockFIrh\֖I /m! jz|]Fx"+ڭֳ˻c+F@8N曣l2 W\ ~T 'U,N_@T$TǾqP[gqmN$8OO¨ gx'$Q}+k<=_ k4Mh#@Ҵ=K85rKnlW1O&+駓H#}'$QǣaQ\̮kl6$ z=e+HcUw8D(`cMY[g*p=ݼc%bW³0,R2h֎K& lMh:'+b!|G̦Hјg tJ|=J--2 I?\skfJN?koh!BgAɣ]ftAv8(,޺Q/y{'ҏFe-&pCOMDrȪd Jjތj~,2HY"sc<8p>!p_^BphZElkOr³F$(Q)UCR CS[ )co.]|RyVr=^zji̬fr8'5Hջ?ZP1Yڌ18#F)5xA/xݜKЪX2k˴3w=-䣩YH"]B;%7B1Xcr"`;+[-GQٽ*OV-ʸ=˜1=jTU=z; ʹ`φiH?OKB}UHʖ[^]|AԵ; SrEv奏Llf@9|:"I<}hH.aejKl2SHp5|\u5+avv'4RzTf4Im#Hr bmwuzAk/>rXy\??P$!O_C @ǽP$[cWћ~Dzy ҊI'uoZmLJ/n%tѫlsQE W|$N}7;c gƗtĖAҤH\roW$cKa3#S(iT[v'pjVBKp+Xo|Q$IBW»'*QJijMH-NY.B^~iVf38nE<>·%̓,+4QVzTX@U,I&) Q@ J((er><STRONG>PRE-SQUAT TECHNIQUE</STRONG></P> <P align=left><STRONG>A. Grip:</STRONG> There are two technique guidelines to consider when establishing a proper grip on the squat.&nbsp; First is thumb position.&nbsp; Should you have your thumb around the bar or in back of the bar as illustrated in figure 7?&nbsp; About 60% of power lifters have the thumb in back while 40% of power-lifters prefer their thumbs around the bar.&nbsp; Both styles are acceptable, but I prefer to coach my athletes with their thumbs in back of the bar.&nbsp; I feel this style is superior as it tends to prevent slippage of the bar.&nbsp; Sometimes athletes will have a problem in keeping the bar on the shoulders.&nbsp; Sometimes the bar will actually slip off the shoulders and slip down the back.&nbsp; The bar seems to be more secure with the thumbs in back; but if an athlete, after trying both styles, really prefers to have his thumbs around, I don't object.</P> <P align=left>The second grip guideline to consider is the width of the athlete's grip.&nbsp; This is another one of those secrets which can give you an edge.&nbsp; At clinics, I ask everyone to pretend they have a bar on their shoulders and to get a "very narrow grip".&nbsp; Then, I ask everyone to sit tall, spread their chest and lock-in their lower back.&nbsp; Next, they are asked to take a wide grip and lock-in their lower backs.&nbsp; Now I ask, "Which grip makes it easier to lock-in the lower back?"&nbsp; It's unanimous!&nbsp; It's the wide grip.&nbsp; Make sure you use the lines which are grooved into most Olympic bars about four inches from the inside collars.&nbsp; Use these lines as reference points.&nbsp; An athlete might put his first finger on each line with his thumb behind the bar.&nbsp; Now, he is properly balanced with a wide grip and has some assurance that the bar will remain secure on his shoulders.&nbsp; He is now ready to place the bar on the shoulders.&nbsp; </P> <P align=left><STRONG>B. Bar Position:</STRONG>&nbsp; A very common mistake for athletes who squat is placing the bar too high on the shoulders.&nbsp; In fact, many athletes place the bar right on the neck.&nbsp; This hurts, so they'll use a barbell pad.&nbsp; For most athletes, this also affects proper balance for heavy squatting.&nbsp; The vast majority of athletes will squat more and squat more effectively with more comfort when the bar is placed lower on the shoulders as shown in figure 9.&nbsp; Only a very, very small percentage of athletes will be able to squat&nbsp; more effectively with a high bar placement and this is because of structural differences in bone length and tendon-muscle attachments.</P> <P align=left>Some power lifters will place the bar extremely low on the shoulders.&nbsp; Sometimes the bar may be as much as four inches from the top of the shoulders, which is against the rules.&nbsp; For some lifters, this may give a slight anatomical advantage or the advantage may be experienced because of a heavy, tight lifting suit or even lack of flexibility.&nbsp; Whatever the reason, extreme low&nbsp;bar placement squatting will detract from overall leg development which is obviously bad for an athlete.</P> <P align=left>Most athletes will be able to find a natural groove on the shoul